Re: Trekking with Ellen

Some of you have had the pleasure and/or challenge of Trekking with me. Everyone loves it and feels that they may be able to do it on their own. However, it just is not possible to push yourself to the point where you are uncomfortable. That is why you need the help and motivation of a experienced and professional trainer that can push you every step of the way but knows when you need to stop.

Why are you offering Trekking? The lastest research is that it takes 250-300 minutes of cardiovascular per week to keep your weight off and weight down. Many people do cardio but don't work hard enough. Trekking will push you beyond and allow you to understand how hard you should be working on your own.

What is Trekking? Doing intervals of speed and hills on a Treadmill in a Group with a personal trainer motivating you and pushing you to work a bit harder and a bit past your comfort zone.

What if Walking on the Treadmill hurts me? You can choose another piece of Cardiovascular Equipment to Trek with us.

What are the benefits?

• You will burn more calories with interval training in a Trekking fashion than you would on your own.
• You will improve the strength of your heart.
• You will feel invigorated and good about yourself.You will be taking your fitness level one step further.
• You will be spend less time in the gym. As your heart gets stronger, you will be able to burn the same amount of calories in less time.

What benefits are there to improving the strength of my heart?
Your heart (which is a muscle) will be stronger requiring it to beat less and pump more efficiently. Hence, reduction in blood pressure and increase in HDL (good cholesterol). Long term: No more blood pressure medicine or cholesterol medicine which has side effects and is hard on the liver.

What time is it? Every Wed from 11 am to 11:45 am at the Treadmills.

What is the cost? 10 sessions for $18 or Drop in fee of $23

Do I have to be training with you to participate? Absolutely not. You can just come for the Trekking.

What about other days & times? I will offer private Trekking sessions for groups of four or more.

E-mail me for a trial session this Wednesday or one with your friends!

Re: The #1 Excuse in 2009 for Not Exercising - The Recession!

Ellen Yates, Personal Trainer Sound Off

I am frustrated and saddened by the fact that many have decided to add the Recession or the Economy to the list of their lame excuses for why they are not exercising. I am so sick and tired of having a client make progress towards becoming healthier, more fit, and being more productive for them only to turn around and say but I can't continue because of the economy. Ugh! Let me tell you? You cannot afford to not continue!

I have twisted myself and my business into a pretzel. I have made exceptions, I have worked with people's budgets, I have gone above and beyond the call of duty to the point where I am now making myself sick just to convince this person to continue training. If they don't train with me, they AIN'T GONNA TRAIN. HEAR ME - YOU AIN'T GONNA TRAIN.

You think that you are, you think that you are going to on your own - maybe for a week or two but guaranteed that you will lose the results that you gained and in the process put on more weight. You will become less fit and ultimately the next time that you step in the gym, it is because the doctor tells you that you have to or else your heart is going to explode!

I have been training since 1983. I am not telling you this because I want the money or the business. I am telling you the facts. Face the facts! Listen to the professional. I am not in Car Sales or Furniture Sales. I am a well educated and experienced fitness professional that knows what she is talking about. I am tired of banging my head up against the wall!

Re: Lifting Weights Can Reduce Cholesterol

Lifting Weights Can Reduce Cholesterol, Study Finds

Weight training can lower cholesterol rates in adults, a study by researchers at the West Virginia University School of Medicine finds.

Researchers conducted a meta-analysis of 29 studies that included 1,329 participants. Those who lifted weights for at least four weeks had a 3 percent drop in total cholesterol, a 5 percent drop in LDL cholesterol (low-density lipoprotein, a.k.a. bad cholesterol) and a 6 percent drop in triglycerides. No significant drops were reported for HDL cholesterol (high-density lipoprotein, a.k.a. good cholesterol).

“These results are important for two reasons,” wrote George Kelley, co-researcher on the study. “First, it was previously thought that lifting weights had little, if any, effect on cholesterol levels. Second, we believe that our findings are practically important. For example, the decreases we observed in total cholesterol would be equivalent to a 5 percent decrease in the risk of heart disease.”

The study was supported by a grant from the American Heart Association and appeared in the January issue of Preventative Medicine.

Re: N2SHAPE Medication of the Week - Advil

Little Note from Ellen

Ibuprofen has always been my friend. When I was younger, it helped me through my hangovers. And now, that I am older, it helps me through my aches and pains with the onset of osteoarthritis in my knees (Yes, but I'm even more active with it because if not, it will only get worse). I get worried often that I may be taking too much of it because sometimes the pain is unbearable. So, I did a bit of research on ibuprofen (Advil) that I wanted to share with you below.....

1. Ibuprofen Soothes Inflammation
Ibuprofen is one of the most popular pain killers available on the market. It's a nonsteroidal anti-inflammatory drug (NSAID), so it's good for treating the symptoms of arthritis, such as swelling, aches, inflammation and irritation in tissues an d joints. If you've got rheumatoid, juvenile or osteoarthritis, remember that drugs conta ining ibuprofen like Motrin or Advil won't cure your condition--they'll help you manage its symptoms, but only as long as you keep taking them.

2. Find the Dosage That's Right For You
Available as both an over-the-counter and a prescription drug ibuprofen has varying dosage options. If you're using ibuprofen without a doctor's guidance, a typical dose usually ranges between 200 and 400 mg, with effects lasting up to 8 hours. Unless you've got a prescription stating otherwise, the maximum daily dosage for adults is 1200 mg. However, your20doctor may prescribe up to 3200 mg a day, depending on the severity of your condition.

3. Have a Snack With Your Ibuprofen
Be sure to eat some food or drink some milk when you take your ibuprofen. Like other NSAIDs, ibuprofen has been known to occasionally cause gastrointestinal problems, ranging in severity from upset stomachs to ulcers and internal bleeding. Although this is rare, ibuprofen may also create holes in your stomach that can lead to death. Quit takin g ibuprofen and call your doctor immediately if you experience stomach20pain, heartburn or have dark, bloody vomit.

4. Keep an Eye on Your Ticker
Ibuprofen may also increase your risk for heart attack and stroke. Although the evidence isn't entirely conclusive, research suggests that people who've already had a heart attack or a stroke are more likely to experience problems with the medication.

5. Look Out For Anaphylaxis
Allergic reactions to ibuprofen are very rare, but when they do occur they can be life-threatening. Wheezing, difficulty breathing, breaking out in hives and facial swelling are common symptoms of anaphylaxis, a severe kind of allergic reaction.

Ellen YatesN2SHAPE, Inc.www.n2shape.comwww.n2shape.blogspot.com(703)9064413

Broccoli, Vegetable of the Month

One large stalk of cooked broccoli contains:

25 calories; 15 mg Sodium; 2 g Fiber; 3 g Protein; 50 mg Calcium; 220 mg Potassium; 90 mg Vitamin C; 2500 IU of Vitamin A; 1/2 mg Iron.

Since many people eat more than 1 stalk at a time, broccoli is a mother lode of nutrition!

• One medium spear has three times more fiber than a slice of wheat bran bread.
• Broccoli is also one of the richest sources of vitamin A in the produce section.
• But the real surprise is this vegetable's potent cancer-fighting components.

At the Johns Hopkins University School of Medicine in Baltimore, Maryland, food chemist Dr. Paul Talalay and his team have discovered that broccoli is rich in substances called isothiocyanates -- chemicals shown to stimulate the body's production of its own cancer-fighting substances, called "phase two enzymes." According to Talalay, these enzymes, in turn, neutralize potential cancer-causing substances before they have a chance to damage the DNA of healthy cells.

Shaping Up For Valentine's Day

Shaping Up for Valentine's Day

Valentine's Day is three weeks away. Most of us want to feel our best on this special day. Feeling good about ourselves translates into looking good as well. What can you do to feel better about yourself in three weeks?

Start exercising! This doesn't mean that you have to join a gym or spend an hour in the basement every morning sweating it out. Five minutes in your bedroom before you start your day is the place to start.

What should I do?
50 marches in place
50 low leg kicks to the front
25 Standing Twists with the arms to the side
25 Crunches

Make this routine part of your morning ritual like brushing your teeth or making coffee. I guarantee that you will feel better about yourself because you will finally be able to succeed in accomplishing your program. Afterall, what is 5 minutes of my day? Just be consistent and don't waiver.

By Valentine's Day, you will be feeling better. You will be ready to take the next step of getting N2SHAPE!

For Valentine's Day, ask your loved one for the gift of fitness. Working with a personal trainer will be the best gift you can ask for. Your trainer will provide you with needed support and motivation as well as a program that will be efficient and effective with the little time that you have.

One of your most valuable commodities is time for you. Exercise is a way to check out and to take care of you. Afterall, if you do not take care of you, how can you take care of anyone else?

To inquire about training one-on-one, with your partner, or with a group of friends, contact Ellen Yates at (703)9064413 or at ellen@n2shape.com.

Re: Liquid Protein Aids Recovery Post Workout

I have been preaching whey protein for some time to my clients.  I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later so that I am ingesting the needed carbohydrates for recovery as well.  Finally, more research to back it up!  Ellen  

Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation.

John M Berardi , Eric E Noreen  and Peter WR Lemon 

Journal of the International Society of Sports Nutrition 2008

Background

In this study we assessed whether a liquid carbohydrate-protein (C+P) supplement (0.8g/kg C; 0.4g/kg P) ingested early during recovery from a cycling time trial could enhance a subsequent 60 min effort on the same day vs. an isoenergetic liquid carbohydrate (CHO) supplement (1.2g/kg).

Methods

Two hours after a standardized breakfast, 15 trained male cyclists completed a time trial in which they cycled as far as they could in 60 min (AMex) using a Computrainer indoor trainer. Following AMex, subjects ingested either C+P, or CHO at 10, 60 and 120 min, followed by a standardized meal at 4h post exercise. At 6 h post AMex subjects repeated the time trial (PMex).

Results

There was a significant reduction in performance for both groups in PMex versus AMex. However, performance and power decreases between PMex and AMex were significantly greater (p<0.05)>

Conclusions

Under these experimental conditions, liquid C+P ingestion immediately after exercise increases fat oxidation, increases recovery, and improves subsequent same day, 60 min efforts relative to isoenergetic CHO ingestion.